One of the things that most often surprise people outside to the spinning It is the work that lies behind each of the sessions. Planning session, Choose the music, make mixes… Spinning instructors work does not begin and end on the bicycle.
And it is that the sessions of aerobic exercise, but especially spinning sessions are not improvise. In sessions every movement and every change of pace should have a specific objective, and it must be done by and to reach unn end. Today we come to see what inside a spinning session.
Contrary to popular belief, performing a kind of spinning is not to get on the bike and give pedals, for students or the instructor. Many other variations come into play in this full sport: correct postural alignment, abdominal activation, rhythm and Cadence… Give pedals course, is the most important part, but know to do it right and for reach a goal concrete may be even more important.
Create a session of spinning: where do I start?
Let’s start from the beginning: we are going to be taken for granted that the instructor in question gives class to a group of people you already know, that are always the same, with a similar level, and with a common goal. In this “ideal world” (since this situation does not usually occur often in gyms) the session that we want to create will be included within a least of training, and this within a macrocycle; in other words, in a stages or specific phases of the season.
The first thing we must do is identify the objective of our session: will we work the cardiovascular endurance? the power of legs? is the speed? Be clear about the objective of our workout of the day will help us to continue with the next step: create the profile of the session.
The graph or the session profile: an essential
The profile of the spinning session corresponds to the work we want to do during the same. Are we going to work the speed? In that case, it will be convenient to include Plains where we may ride at high cadences with little resistance. We are interested to gain strength in the undercarriage? Slower cadences and work with mid loads will help us. Cadence and load they are the key words.
We will have to take into account, the heart rate want to work in every stage of the session. The ideal and desirable it would be that everyone had a heart-rate monitor to measure the beats, but if it doesn’t we can use other methods to control the level of effort of students, as the Borg scale.
Within one session, we can create blocks or peaks of intensity that intercalate with periods of rest or recovery. The best way to identify the different blocks is through the music we choose for our session.
Face the music!
When we are clear what we want to work and how will do it, it’s the most fun part (at least for me) time: mix music! You should have a fairly extensive music library, with genres and different cadences that allow us to perform all kinds of trainings. Although always pulled over by a particular type of music, it is good idea to try to include various mixtures so that everyone can enjoy the session.
The most important thing is not put more fashionable in the radio song, but that this suits the objectives we want to achieve. We must know the BPM of each theme (which is the Cadence of pedaling) and, if possible, the tone for using similar hues in adjacent mixtures.
The ups and downs in the Cadence of pedaling should be gradual and respond to a particular purpose. This will also facilitate us life when mixing the issues, which will be easier with similar BPM.
The program par excellence to mix music is the MixMeister, making the automatic mixing and gradual among topics.
And once we have followed all these steps, we have assembled our spinning session: only fit us beaches, get on the bike and direct our class we. Enjoy the session!